Table Of ContentYoga
Nidra
Scripts
Praise for
Yoga Nidra Scripts: 22 Meditations for Effortless
Relaxation, Rejuvenation and Reconnection
Tamara Verma
“So good, and timely… a roadmap to inner reconnection and
enlightenment… a must-have resource for yoga teachers and healing
practitioners, and one I keep reaching for.”
– Ashley Petrovsky, RYT 500, Ash Sky Yoga
“Yoga Nidra Scripts is a valuable teaching tool for yoga teachers,
practitioners, healers and others who guide Yoga Nidras. Tamara
Verma offers a rich and varied assortment of eloquently written
scripts to guide others on a deeply relaxing and healing Yoga Nidra
journey. These Yoga Nidra scripts are accessible to modern
practitioners yet drawn from time-honored lineages that have refined
this profound meditation technique.”
– Aiyana Athenian, Co-Founder of ShivaShakti School of Yoga
“I got rave reviews with the scripts! … I highly recommend Yoga Nidra
Scripts for anyone teaching yoga, mindfulness, or looking to deepen
their own connection to the practice of Yoga Nidra. Tamara Verma
has put together a valuable resource with easy to follow scripts you
can plug into your classes. With all the script choices, you’re sure to
find just the right one for your theme and timeframe. I’ve been
teaching yoga for many years, and feel confident that these scripts will
be useful for many more years to come.”
– Aruna Kathy Humphrys, Lead Trainer at Young Yoga Masters and
Ambassador Yoga
Yoga
Nidra
Scripts
22 Meditations for Effortless
Relaxation, Rejuvenation and Reconnection
Tamara Verma
Deep gratitude to Aiyana and Krishna
of ShivaShakti School of Yoga for reigniting my passion for
Yoga Nidra with their thoughtful, beautiful teachings.
Disclaimer
This book is not intended to treat, heal or prescribe. The information
contained herein is in no way to be considered as a substitute for a
consultation with a duly licensed health care professional.
All Rights Reserved.
No part of this book may be reproduced in any form or by any
electronic or mechanical means including information storage and
retrieval systems without permission in writing from the publisher,
except by a reviewer who may quote brief passages in a review.
Author: Tamara Verma
Copyright © 2020 by Tamara Verma
First Edition 2020
Publisher: RTV Yoga Inc.
ISBN: 978-1-7774888-0-2 (paperback) 978-1-7774888-1-9 (e-book)
Contents
Author’s Note
About This Book
Tips for Using This Book
Anytime Calming (15 min.)
Anytime Rejuvenation (15 min.)
Anytime Balanced Thinking (15 min.)
Anytime Sankalpa Renewal (15 min.)
Overflowing Heart Yoga Nidra (20min.)
Guided Sankalpa Setting (20 min.)
Pure Awareness Yoga Nidra (25-30min.)
Energizing Yoga Nidra (25-30min)
Rainbow Light Yoga Nidra (30min.)
Releasing Yoga Nidra (30 min.)
Grounding Yoga Nidra – Shift from Rajas to Sattva (30 min.)
Balancing Yoga Nidra (30-35min.)
Shifting Seasons Yoga Nidra – Winter to Spring (35min.)
Shifting Seasons Yoga Nidra – Spring to Summer (35min.)
Shifting Seasons Yoga Nidra – Summer to Fall (35 min.)
Shifting Seasons Yoga Nidra – Fall to Winter (35min.)
Self Love Yoga Nidra (35-40min.)
Pranic Healing Yoga Nidra (35-40min.)
Crystal Beach Yoga Nidra (35-40min.)
Floating Leaf Yoga Nidra (35-40min.)
Dancing Vine Yoga Nidra (40-45min.)
Journey Through the Self to the Self Yoga Nidra (45-55min.)
Author’s Note
Over 20 years of teaching yoga, I’ve noticed a general shift in
people, their lifestyles and needs. I believe, as a result, there’s been a
change in which yogic practices are most relevant right now.
I’ve seen people waking up to the fact that a “yoga body” is not
the key to happiness. I also see people completely depleted on all
fronts: physically, mentally and spiritually. What I believe people
need more than anything now is rest.
One of the yogic practices that fills this need for rest and
rejuvenation is Yoga Nidra – sleep with trace awareness. It also
happens to be one of the most effortless and deliciously enjoyable
yoga practices.
What’s more, in addition to rest and rejuvenation, Yoga Nidra
offers the other “r” word people need right now – reconnection. I see
people less connected to themselves than ever before. Disconnected
from their bodies, energies, minds, inner wisdom – never mind their
higher selves.
I created these Yoga Nidra scripts so you and I can guide people
to relax, rejuvenate, and also reconnect with, or even discover for the
first time, their full spectrum of being: living body, energetic being,
well of inner knowing, and Source itself.
There is a lot of healing to be had. And oh, the sweetness of doing
nothing. Doing nothing and gaining everything – that is the gift of
Yoga Nidra.
About This Book
There are a variety of scripts in this book – different lengths,
different purposes, for different times and seasons, including elements
from different lineages and styles.
However, there are a few things the scripts share in common. In
my experience, familiarity helps the mind rest. When you have a basic
sense of what’s coming next in your Yoga Nidra practice, there’s less
need to think or anticipate, so the mind settles. That is so key to an
effective Yoga Nidra practice. In this book, I’ve used a consistent
script structure and common phrases to create familiarity for more
effortless relaxation.
I find what works best for me and the people I guide is using
similar structure, phrases and techniques and once in a while shaking
it up with something new. That way the familiar patterns don’t
become wallpaper to the point where the mind just ignores and
wanders off to thoughts of dinner or weekend plans.
I’ve also tried to keep language simple and familiar. These are not
scripts only for seasoned yogis. I wanted to make them feel accessible
for anyone. For that reason, I’ve often used simple terms such as
“energy”, rather than “prana”, or “navel centre” rather than
“Manipura chakra”, and so on. If you’re leading a group of yogis, feel
free to use the Sanskrit words.
I’ve given approximate timings for the scripts, as well as
suggested pre- and post-practices to help you plan your sessions.
Timings will depend on your reading pace, but for general guidance,
a line break indicates a brief pause, ‘(pause)’ indicates a pause for one
deep breath and ‘(long pause)’ indicates a break for three deep
breaths. As always, “read the room” and adjust pacing and flow
accordingly.
Hear samples of the pacing I use with these
FREE audio recordings:
• Anytime Calming
• Overflowing Heart Yoga Nidra
• Rainbow Light Yoga Nidra
Get them at yogaghar.ca/freenidra
Finally, I’ve tried to make the language of the scripts inclusive for
all people whether or not they are able or comfortable to lie in
savasana. The options to sit supported or lie in an alternate position
are also included.
